ISSUE #14, Winter 2002 – Most people immediately think of a big and overly muscled god or goddess when strength training is mentioned. This is unfortunate because strength training consists of many different types of exercises including (but not limited to) weight lifting, running and cycling uphill, plyometric exercises, and swimming with paddles. Strength is a very important component of endurance performance, and many multisport athletes spend too much time and energy focussing on endurance and don’t pay enough attention to building and maintaining strength throughout their season. The goal of strength training is to increase force production. In a very basic sense, going fast is a product of work and time. In a race, we try to do a certain amount of work (usually 1-1.5K of swimming, 30K mountain biking, and 10-11K trail running for XTERRA racing) in the shortest period of time. In physics, work is simply force times distance. Since the distance of the race is the same for everyone, performance will be dictated by the average forces applied while swimming, cycling, and running. Pretty simple, eh?
Well, that may be an overly simplified view, but in reality it is pretty close. The fact that improving your force production will increase your velocity is universally accepted. Whether or not training with weights in a gym will make you faster is debatable. Strength training can also help you avoid overuse injuries by increasing the integrity of your musculoskeletal system (bones, tendons, and muscles). Also, a stronger athlete will be less likely to sustain serious injuries in a fall while running or a crash on the bike. One key factor to keep in mind is that your strength training needs to be specific to your sport(s). This article will focus specifically on weight lifting or resistance training, but keep in mind that other valuable types of strength training are part of a well-rounded training program. Two forms of resistance training have become quite popular recently – core training and functional training.
Core training focuses on the muscles involved with central stability – especially abdominal and back muscles. All properly designed resistance training programs should include several specific core exercises, but don’t stop there! A strong key is necessary, but will not provide all of the strength that you will need out on the race course. Functional training uses activities that mimic actual sports movements while using some type of resistance. Use of cable machines to duplicate the underwater pull of your swim stroke, or staying seated while climbing up a hill in a bigger than normal would be examples of functional training. Also, plyometric drills that over exaggerate your running stride are excellent functional strength training exercises.
Since endurance is still the most important aspect of your training, resistance training exercise should be considered a supplementary workout. If you spend too much energy on your strength workouts, your endurance workouts will suffer. You need to find a balance. For most endurance athletes, two strength training sessions per week is enough. In these two sessions, you should perform exercises that will stress your entire body – not just your upper body or lower body. Split routines are great for body building, but are unnecessary for endurance athletes. Also, if you are adding resistance training workouts to your schedule try to add them after your endurance workout for that day. On the next page is a general periodization plan for endurance athletes.
Below is a very basic list of exercises. You should perform one exercise from each category during your workout (11 exercises total). Always use proper form when lifting weights. If you are not sure how to do an exercise properly, find an NSCA Certified Strength and Conditioning Specialist (CSCS) or other certified personal trainer.
General Periodization Plan
Adaptation
Goal – Prepare your body for specific
resistance training workouts (January)
Frequency: 2 X / week
Sets: 1 – 2
Repetitions: 10-12 reps/set –
not to failure
Rest Interval: 1:00
Goal – Power (April)
Include plyometric and medicine ball exercises.
Frequency: 2 X / week
Sets: 2 to 3
Repetitions: 4-8 reps/set, focus on
form and speed.
Rest Interval: 3:00
